Healthy snacks for people with Diabetes

You need a snack that can curb your hunger without blowing your blood sugar. Just like meals, snacks should be a combination of fat, protein, and carbohydrates.

Here are a few snacks that can curb your hunger and cravings.

  1. Sprouts with vegetables
  2. Cucumber yogurt dips (big cucumber pieces marinated with the low fat yogurt with added salt and chilli powder)
  3. Puffed rice, Rice flakes (seasoned) or poha for non-obese
  4. Soups (homemade)
  5. Quick sesame beans salad (sprinkle sesame seeds on boiled beans with added salt and pepper)
  6. Chick pea salad (add veggies of your choice to boiled peas)
  7. Broccoli with garlic salad
  8. Paneer tikka
  9. Fruit
  10. Soya chunks cutlet (pan fry with few drops of oil)
  11. boiled vegetables
  12. Boiled channa cutlet with veggies of your choice
  13. Boiled Rajma masala
  14. Carrot cucumber salad

Controlling Diabetes with Millets from South India

It might be a major aspect of cultural identity, but the consumption of white rice and other refined grains has led to an increased incidence of type 2 diabetes in South India. However, diabetes specialists in Bangalore along with dieticians and diabetes educators are digging deep into the rich heritage of millet cuisine of Karnataka to address the issue of a proper food for diabetics.

Rise of the rice and type 2 diabetes

Remember your grandparents and why they had no chronic illnesses or non-communicable diseases like diabetes, hypertension, or hyperlipidemia (high cholesterol)?

Apart from the fact that they did not face urbanization, and there was no rampant use of fertilizers and pesticides, the diet they had was diverse. To begin with, most of these people did not consume the varieties of rice we now consume and that rice was not polished.

The food they consumed was diverse even though they used to consume local produce and never heard of blueberries, hazelnuts, or the Noni juice of Tahiti. Their diet was full of seasonal vegetables and fruits, lentils, rice, wheat, and of course generous amounts of millets. They used palm jaggery and used sugar sparingly as a treat only during festivals.

As the demand for higher agricultural outputs increased, the use of fertilizers and pesticides increased. Moreover, the perceptions of people regarding food changed. Rice was considered as a better food when compared to millets.

With the arrival of newer varieties of rice and the increase in its consumption, more and more people fell prey to diabetes. Now, neither our love for rice nor its consumption has reduced.

Why does rice consumption increase the risk of diabetes?

Many studies and researches have time and again proved that consumption of rice coupled with sedentary lifestyles and lack of exercise increases the likelihood of type 2 diabetes multifold. It was found that people consuming around 400 grams of rice are in the very high risk groups.

Diabetologists in Bangalore say that the presence of refined carbohydrates in rice is instrumental for high blood sugar levels. Rice is a food with high glycemic index not just because of its intrinsic nature, it is the process of milling that also adds to the misery.

Most of the vitamins, minerals, and fiber content is removed in the milling process of rice for its cosmetic appearances and robs its non-diabetic property. Also, lifestyle factors like fast eating can increase the risk enormously.      

So, should you stop consuming rice? When asked, our diabetes specialists in Bangalore reiterate that we need not stop consumption of rice, but have to limit its consumption. Switching over to millets along with consumption of brown rice is beneficial.

How to control diabetes with millets       

Millets, the small seeded grasses, which are grown as cereal crops have numerous health benefits. In India, pearl millets, finger millets, foxtail millets, little millets, barnyard millets and sorghum have been in use for ages. They are gluten-free, loaded with protein and fiber, and are rich in vitamins, calcium, iron, magnesium, and zinc.

With a plethora of health benefits to offer like minimized risk of diabetes, and cardiovascular diseases, it is certainly food for diabetics. Millets essentially contain lower levels of amino acids and higher fat content. Notably, however, 75% of this fat is not harmful for your heart, but rather healthy. It contains very healthy polyunsaturated fat. Millets like Jowar, Ragi and Bajra made for a very important part of the Indian diet earlier. However, with the passage of time they were relegated to obscurity and replaced by their unhealthy counterparts like rice and wheat.

It’s slowly staging a comeback since we started appreciating the health benefits offered by it – once again!

Millets are prescribed frequently by diabetologists quite simply because they are particularly known to bolster diabetes management measures. The high fiber content of millet is responsible for slowing down the release of sugar in the blood stream. In fact, it would be more appropriate to claim that it slows down digestion – which results in the distribution of sugar at a more even pace.

By consuming millets on a regular basis, a diabetic can expect to steer clear from the dangerous spikes in blood sugar levels, which leads to numerous complications. Diabetologists keep prescribing millets to patients primarily because of its ability to minimize the risk of type 2 diabetes and cardiovascular diseases.

Millets: Its Health Benefits Explored

Apart from being very tasty, millets have a range of health benefits.

  • Promotes Heart Health: With loads of magnesium and potassium, millets reduce the risk of cardiovascular diseases to a large extent.
  • Helps in reducing cholesterol levels.
  • Improves the health of the gastrointestinal tract.
  • Reduces the risk of cancer.
  • Helps detoxify the body.
  • Improves the immunity of the body.
  • Reduces the risk of diabetes in non-diabetic people and helps regulate the blood sugar levels due to its low glycemic index.
  • Millets reduce insulin resistance in the body.
  • They assist in reaching the target post prandial blood glucose levels.    

Millet recipes of Karnataka – the best food for diabetics

For long, Karnataka has had numerous delicious recipes with millets as their base ingredients. Taking forward this rich tradition of super foods, diabetologists in Bangalore along with our dieticians have delivered noteworthy outcomes when their patients followed the diet rich in millets.

Some irresistible recipes with millets:

  • Millet idli (Siridhanya idli). This is prepared with foxtail millet (Navane), urad dal and beaten rice.
  • Millet neer dosa. This is prepared with siridhanya, coconut, and urad dal.
  • Ragi porridge, dosa, roti, and sankati.
  • Barnyard millet dosa.
  • Jowar roti.
  • Bajra roti.
  • Millet pongal.
  • Millet upma.

In fact, millets are not just famous in Karnataka. The cuisine involving millets is as diverse as the country and each region has its own take on millets. For a person with diabetes, there is no dearth of tasty recipes with millets. So, it is time to change the perception that you have to limit yourself in terms of quality foods if you have diabetes.

Finally, it’s actually very important on your end to rely on a combination of lifestyle checks, dietary intervention and regular health screening if you are really willing to steer clear of the complications associated with diabetes in the first place.

Make sure you are accessing the best diabetes treatment so that you’re able to take the best foot forward when it comes to diabetes control via the right medications and the right advice on diet and exercises.     

Diabetes Recipes – Protein

Diabetes and Proteins

People who intend to lose weight often get into this trap – cutting down on carbohydrates altogether and opting for high protein foods. For these people, protein is a major source of nourishment and carbohydrates are mere add-ons. Though we do need copious amounts of protein for various functions of the body, people with diabetes should be careful while quantifying the amount of protein in their diabetes diet menu..

Either omitting or including proteins completely from a diabetic food list .can have serious complications. These might range from nutritional deficiencies to proteinuria (presence of protein in urine). For people with diabetes complications , regulating protein content is vital for the health of their kidneys.

What are proteins?

Proteins are major nutrients for the body and are made up of amino acids. Most of the muscles, tissues, bones, and skin are made of proteins. Many enzymes, hormones, and antibodies are made of proteins. They are vital for all functions of the body and help in building muscle mass, bone, and repair of tissues.

A major job of proteins is to repair and maintain all tissues and muscles of the body. They give us energy, help produce enzymes needed for digestion and other functions, and play a vital role in secretion of hormones. They assist in disease resistance and build immunity.

Sources of Protein in Diet

Proteins are available in: .

  • Whole Grains.
  • Millets.
  • Lentils.
  • Nuts.
  • Beans.
  • Soya beans.
  • Seeds like Chia seeds.
  • Fish and seafood.
  • Red meat.
  • Poultry.
  • Eggs.
  • Dairy products like milk, cheese and yogurt.

Depending upon dietary choices, people with diabetes can choose their protein sources. However one major question that troubles many is the amount of protein content required for a person.

Diabetes and Proteins – How much protein do we actually need?

We all know that high amount of calories from carbohydrates can be a risk factor for type 2 diabetes. However, it has also been proved that people who consume high amounts of animal protein are at a modest risk of getting type 2 diabetes .
When it comes to protein intake for people with diabetes, it all boils down to the health of kidneys. If kidneys are healthy, then people with diabetes can consume protein up to 20% of their total dietary intake per day.

The source of protein again depends other factors like risk of cardiovascular diseases, total cholesterol levels, triglyceride levels, amount of physical activity, and medications used. Also, the age of the person, his/her weight, and the age of diabetes plays a significant role in the energy requirements of a person.
The protein requirement for a person is calculated by multiplying the requirement per kilo with the standard weight of a person of that age group.

  • Generally, adult men require 60 grams per day and women require 55 grams.
  • In the case of the elderly, slightly lesser amounts are needed.
  • For teenagers, the requirement is the same for men and women.
  • For lactating mothers and pregnant women, the requirements are more than that needed for adult women.
  • In case of people who have kidney disease (diabetic nephropathy), low-protein diet is preferred.
  • People who undergo dialysis, need higher amounts of protein.

Diabetes Recipes – Fat

Diabetes and Fat Intake

We are all told that fat in foods are not exactly good for health. We are told that fat in foods leads to obesity, high blood sugar levels , high cholesterol, and heart diseases. This is true; however, many people tend to keep fatty foods away from their diabetic diet and end up losing essential fatty acids.

It is accepted that a diet rich in fatty foods causes high blood sugar levels. It is also accepted that high sugar content in foods and sodas can also lead to high blood sugar levels. Yet, without maintaining a balance and without choosing the right foods, one can end up having serious nutritional deficiencies.

Diabetes and Fat Intake – What is fat?

Fat is a form of oil that occurs in foods and in the body. Fats are essential for functioning of the body by providing energy, and cushioning vital organs from injury. They assist in producing vitamins like vitamin A, D, E, and K. Fats called essential fatty acids improve brain and heart function, and aid better immunity.
As fats tend to improve the taste of foods, people tend to have a craving for fatty foods, but the choice of fats is important. There are good fats and bad fats.

Unhealthy Fats (Bad fats)

Bad fats are called saturated fats and trans fats. Saturated fats increase the levels of LDL (low density cholesterol) and triglycerides. These fats can increase the risk of obesity, and heart diseases.

Sources of Saturated fats:

  • Dairy products like milk, butter, ghee, and cheese.
  • Meat products including chicken with skin, fat cuts of meat, and animal fat.
  • Coconut oil.
  • Palm oil.
  • Baked products like biscuits, and pastries.
  • Deep fried foods.

Trans fats are artificially synthesized. They are made industrially. These fats are harmful for the body. They increase bad cholesterol (LDL) and decrease good cholesterol (high density cholesterol). Trans fats increase the risk of heart diseases and coronary artery disease multifold.

Sources of Trans fats:

  • Cakes with frosting.
  • Manufactured pastries and cookies.
  • Crackers and Biscuits.
  • Candies with cream.
  • Fried foods like potato chips and other fries.
  • Microwave popcorn.
  • Frozen foods and drinks.
  • Margarine.
  • Non-dairy cream.
  • Fats derived from animal products.

Healthy fats (Good fats)

Good fats are those fats that contain unsaturated fats. These are good for health and promote levels of high density cholesterol which is good for heart.

Unsaturated fats contain monounsaturated fats and polyunsaturated fats. Both these reduce the levels of bad cholesterol and increase levels of good cholesterol. Polyunsaturated fats contain omega-3 and omega-6 fatty acids.

A diabetic diet with good balance of omega-3 and omega-6 fatty acids has numerous benefits. An ideal ratio of omega-6 to omega-3 fatty acids is known to be 4:1. Experts feel that this ratio should change depending upon the disease condition a person suffers from in order to have beneficial effects.

Benefits of omega-6 fatty acids:

Omega-6 fatty acids have been clinically proven to have various benefits apart from reduction in risk of heart diseases and promoting heart health. In some studies, it is known to:

  • Reduce nerve pain in diabetic neuropathy
  • Increase in bone density in people with osteoporosis.
  • Reduce tenderness and breast pain.
  • Decrease menopausal symptoms.
  • Reduce risk of hypertension.
  • Alleviate symptoms of eczema.
  • Better drug response in breast cancer.

Sources of Omega-6 fatty acids:

  • Pumpkin seeds
  • Sesame seeds
  • Nuts
  • Eggs
  • Poultry
  • Cereals
  • Whole grain bread
  • Oils like flax oil, hemp oil, canola oil, and other vegetable oils

Note: Restrict omega-6 fatty acids to a healthy level as they have certain ill effects. Some omega-6 fatty acids are known to promote inflammation and are linked to arthritis, and cancer. They can also interfere with health benefits of omega-3 fatty acids. As mentioned earlier, ratio of omega-6 to omega-3 is very important.

Omega-3 fatty acids on the other hand cannot be made by the body. We have to get them from food sources. These are good for health and have numerous benefits.

If you have a deficit of omega-3 fatty acids, you may feel tired and fatigued and are likely to have heart problems, dry skin, and erratic mood swings.

Benefits of Omega-3 fatty acids

  • Promotes heart and brain function.
  • Promotes memory and behavioral function.
  • Reduces inflammation.
  • Reduces hypertension.
  • Decreases bad cholesterol.
  • Reduces risk of heart disease.
  • Lowers triglycerides in people with diabetes.

They are also known to help people with psychiatric disorders, osteoporosis, skin problems, and inflammatory bowel disease as per some studies.

Sources of Omega-3 fatty acids

  • Flaxseed
  • Chia seeds
  • Radish seeds
  • Eggs
  • Soybeans
  • Nuts like almonds and walnuts
  • Wild rice
  • Fortified milk
  • Tofu
  • Fish like salmon and mackerel
  • Cod liver oil
  • Oysters
  • Olive oil

Omega-9 fatty acids are also not produced by the body, but they are not exactly fatty acids. However, they are beneficial for heart health, and prevention of stroke. They reduce bad cholesterol and promote good cholesterol.

Omega-9 fatty acids sources

  • Avocados
  • Sesame oil
  • Nuts like almonds, hazelnuts, pistachios, and macadamia nuts.
  • Extra virgin olive oil

Including omega-3, omega-6, and omega-9 foods in your diabetic diet will improve your diabetes control and reduce risks of heart diseases.

Trick your sweet tooth!

Gone are the days when people with diabetes couldn’t taste desserts at all. There are ways in which you can enjoy a few desserts & still manage your diabetes well:
diabetes
So, what are you waiting for? Try out some of these recipes & you can thank us later! If you know some other amazing ways to enjoy desserts without affecting your diabetes control, do share them with us!

WhyWait – ‘Yes You Can’, Nutrition/Recipe


1. #WhyWait when you can have a wholesome, delicious over-night ‘Oats & Chia Seeds Pudding’ for breakfast. High in fibre, good food for diabetes, rich in calcium, omega 3s & antioxidants!

YES YOU CAN eat Sweet Oat & Chia Seeds Pudding with Diabetes!

Recipe Ingredients
1. Oats – ½ cup
2. Unsweetened almond milk – 1/3 cup
3. Chia seeds – 1 tbsp.
4. Honey – 1 tsp.
5. Banana – ¼ cup
6. Unsweetened shredded coconut – 2 tbsp.
Method
Combine all the ingredients in a mason jar or a bowl with a lid and mix well. Leave it overnight and enjoy the delicious pudding the next morning for breakfast!

2. #WhyWait to indulge yourself into a hearty pancakes breakfast every morning? Relish every bite of this low-calorie & carb-friendly recipe even for a snack or anytime you want!

YES YOU CAN eat Glazed Cinnamon Apple Pancakes with Diabetes!

Recipe
1. Oats – 1/2 cup
2. Whole wheat flour – 3/4 cup
3. Brown sugar – 1 1/2 tsp.
4. Baking powder – 1 1/2 tsp.
5. Cinnamon – 1/4 teaspoon
6. Dash of salt
7. Skim milk – 1 cup
8. Canola oil – 2 tbsp.
9. Maple syrup – sugar-free
Method
1. Throw in oats in a blender or a food processor and blend until very fine
2. In a large bowl combine ground oats, whole wheat flour, brown sugar, baking powder, cinnamon powder, and salt
3. In another bowl combine milk and oil. Add this to flour mixture and whisk well just until combined, this mixture should be a little lumpy
4. For each pancake, pour about a tablespoon batter onto a hot, lightly greased skillet
5. Cook over medium heat for 2 minutes on each side or until pancakes are golden brown and have bubbly surface and edges are slightly dry
6. Sauté Apples on another skillet with a dash of canola oil. Add a bit of honey (or sugar substitute) and a good sprinkle of cinnamon powder
7. Serve pancakes with Sautéed Apples and maple syrup!

Cool off this summer with these diabetes friendly drinks

It is incumbent that we stay hydrated for the good of our health and body, more so duringsummers. And for people with diabetes, it becomes all the more important, due to fluctuating sugar levels. While sunburn can raise sugar levels, high temperatures of the body cause a drop. To keep your cool and sugar levels in control, staying watered up will go a long way. To help, we are throwing some light on what drinks you can take and what you should ideally avoid.

What CAN you take?

Water

Water, definitely a classic. It’s pretty much the only thing that is naturally a no-calorie, no-carb wonder. But if that doesn’t float your boat, try some fruit-infused water. Off-the-counter options include sparkling and flavoured water, but be sure to get low calorie options.

Fruit Juices

Fruit juices have for long been considered ideal to get you the essential nutrients everyday. However, for those who have diabetes, consuming certain juices can hike blood glucose levels. A combination of fruit and vegetable juices along with their pulp is your best bet! Apple and carrots are good for starters. Just steer clear of juices that have added sugars and keep intake limited to 120 ml.
So what’s on the avoid list?

Diet Sodas

To have or not to have? If this question is one that pops in your head every time you see diet soda in the aisle in your supermarket, here is your answer. Yes and No. It constitutes lesser carbs and calories than regular soda so that’s a plus. But you’re also drinking something that benefits you in no way. Take it long-term and weight gain is plausible along with increased risk of metabolic syndrome. So it’s best avoided, but can be had once in a blue moon when you have a soda craving.

Energy Drinks

Generally, these are loaded with a lot of blood-pressure raising caffeine per gram, so even a little bit of it and you could be downing way more caffeine than good for you. But if you still want that buzz, pick a sugar-free drink with caffeine that doesn’t cross 400 mgin a day.
Alcohol

Best to stay away from considering they affect blood sugar levels both ways. But if drinking is on the horizon, be smart about it. Men should keep it limited to a max of two drinks in a 24-hour period, and women, one drink. If you take sulfonylureas, metformin or are on insulin, a hypoglycaemic episode is lot more probable when you’re considering beer so exercise caution. Alternately, its carbohydrate content will spike sugar levels. If you’re a little lost on how much you can drink, here are some reference points that will help. Also, chat up with your diabetes doctor about possible complications.
One alcoholic drink = 150 ml glass of wine | 45 ml shot of liquor | 350 ml beer
And if you’re looking for some diabetes-friendly drink recipes that will taste like sunshine in a glass and make the grade, you have come to the right place!

Pink Lemon Spritzer

1. Nothing says summer like lemonade. No there’s no such thing as a pink lemon. But this one is still a funky drink that is perfect for those days when you just want to call over and chill with your friends!
2. Loaded with pomegranate/cranberry juice, that are perfect type 2 diabetes diet fruits, this one will fill you with antioxidants that lower LDL, prevent cell damage, and weigh down on blood glucose levels.
Ingredients
1. 2/3 cup chilled pomegranate or cranberry juice
2. 6 tbsp. lemon juice
3. 1 tbsp. sugar
4. 1/2 cup vodka
5. 3 cups ice cubes
6. 1 tsp.snipped fresh mint or rosemary
7. 750 mlchilled bottle Prosecco or other sparkling wine (1)
8. 12 slices of lemon / fresh raspberries and small fresh mint leaves.
Prep time: 10 minutes
Method:
Mix pomegranate and lemon juice along with sugar in a liquid measuring cup, and keep stirring it until sugar dissolves.
Blend together this mixture along with the vodka, ice cubes, and mint until smooth.
Pour out the blended mixture into 12 glasses filled to one-fourths and top it off with one-fourth cup of Prosecco or sparkling wine.
Garnish with raspberries or lemon slices and mint leaves.
Number of servings: 12
Serving Size: 1 slice
Nutritional value per serving:

Calories 81
Carbohydrates 6 g(3g sugars)
Sodium 2g

Grape-Pineapple Mint Fizz


1. This one doubles up as a juice cleanse and will sit well with your diabetes management efforts. The pineapple amps up digestion, while keeping you cool and off the carbs and calories.
2. The grape and the mint contrast to give you an edgy tastethat will leave you asking for more!
Ingredients
1/2 cup fresh mint leaves
1. 1 1/2 cups unsweetened grape juice
2. 180 ml can unsweetened pineapple juice (1)
3. 2 cups club soda, chilled
4. Ice cubes
5. Fresh mint sprigs
Prep time: 4 hours
Method:
Put the mint leaves in a juice jar and bruise them lightly using the back of a spoon. Combine the grape and pineapple juice. Put it in the fridge and let it sit for 4 hours.
Strain out the mint from the mixture and discard and mix in the club soda.
Pour into glasses filled with ice cubes and, garnish with mint sprigs.
Number of servings: 6
Serving Size: 150 ml
Nutritional value per serving:

Calories 61
Carbohydrates 14 g(1g fiber,13 g sugars)
Sodium 24 mg

Strawberry Iced Tea

1. Soak up the summer with a strawberry iced tea that till top your Diabetic Diet Chart
2. A refreshing alternative to the conventional hot tea that will give you some healthy carbs and antioxidants, courtesy the strawberries!
Ingredients
1. 450 g trimmed and sliced strawberries
2. 3 tbsp loose black tea
3. Sugar substitute equivalent to 2 tbsp. sugar
4. 4 tsp.finely shredded lemon peel
5. 7 cups boiling water
6. Ice cubes
7. Fresh whole strawberries (optional)
Prep time: 1 hour
Method:
Put strawberries in a glass jar and crush them. Combine sugar, tea, and lemon peel.
To this mixture, add boiling water and let the mixture sit for 3- 5 minutes and then pour through a fine mesh sieve.
Throw out the strawberry pulp, lemon peel, and tea leaves and let it cool. Store tea in the refrigerator for an hour.
Fill tall glasses with ice and pour in the tea into glasses. Add a whole strawberry to each glass if desired.
Number of servings: 7
Serving Size: 235 ml
Nutritional value per serving:

Calories 14
Carbohydrates 4 g(2 g sugars)
Sodium 7 mg

Peachy Apricot Slush

1. Swap your energy drinks with this peachy slush that will put a southern spin of summer perfection will reviving you from post-work wariness.
2. Potassium, Vitamins A and C and fiber-loaded, this peach juice is good for a prediabetes diet.
Ingredients
1. 155 gram can apricot nectar (1)
2. 2 chilled medium-sized peeled, pitted, and sliced peaches
3. 1½ cups crushed ice
4. 1 tbsp. lemon juice
Prep time: 20 minutes
Method:
Mix crushed ice, apricot nectar, peaches, and lemon in a blender and blend until smooth.
Put in a spoon of the fruit mixture into chilled, tall glasses and finish off with carbonated water.
Number of servings: 7
Serving Size: 177 ml
Nutritional value per serving:

Calories 42
Carbohydrates 11 g
Sodium 21 mg
Fiber 1 g
Protein 1 g
Sugars 10 g
Vitamin A 673 IU
Vitamin C 5 mg
Calcium 12 mg
Potassium 144 mg
Folate 3 mcg

Iced Caramel-Cream Coffee

1. Get your evening caffeine fix with this easy breezy coffee recipe, low on cholesterol.
Ingredients
1. 2 cups cold strong-brewed coffee
2. 2 tbsp. no-sugar-added French vanilla-flavored instant breakfast mix
3. 2 tbsp. sugar-free caramel ice cream topping
4. 2 tbsp. thawed frozen light whipped dessert topping
5. 2 tsp. sugar-free caramel ice cream topping
6. Ice cubes
Prep time: 10 minutes
Method:
Mix coffee, instant breakfast mix, and 2 tbsp. ice cream topping in a blender and blend until smooth.
Spoon ice into two glasses and then pour in the blended mixture. Top it off with dessert topping and trickle with 2 tsp. ice cream topping.
Number of servings: 2
Serving Size: 1 cup
Nutritional value per serving:

Calories 87
Fat 1 g(1g saturated fat)
Sodium 62 mg
Cholesterol 20 g(1g fiber,3g sugars)
Sugars 10 g
Protein 2 g

These recipes are sure to make this summer refreshing and fun! Do you have any summery diabetic recipes that keep you cool and hydrated while ticking all the right boxes? We’d love to know!

Mouth-watering sugar-free ice cream recipes

The only thing that is better than a nice, cold and creamy ice cream on a hot summer day is a nice, cold and creamy diabetes-friendly ice cream! But wait, that means ice cream with no sugar. That also means your options just went from a million to near zero. While you might get a sugar-free version at your local ice cream parlour or supermarket, the options are so limited. What’s the fun right?

What if we tell you, you can have just about any ice cream you want? It’s totally, absolutely, positively possible with some kitchen wizardry and a little bit of effort.

Enter: sugar substitutes. Sure you can use your artificial sweetener, but you have other options too!Honey, fruits such as bananas, maple syrup, and coconut milkwork perfectly well. Not only do they lend the much desired sweetness, they also pack in a whole lot of flavour. Double the delight!

Oh and if ice cream is not your kind of dessert, try some frozen yogurt, fruit popsicles, or sorbets! Here are some recipes that are sure to get a seal of approval from your diabetes doctor.

Smoothie Pops


1. These fruit popsicles will replace your smoothies this summer and satisfy your sweet tooth.
2. It will also sneak in the nutrients from your daily portion of fruits, so you can say hi to good health!

Ingredients
1.175 ml flavored fat-free yogurt with no-calorie sweetener
2.1 cup fat-free milk
3. 2 cups sliced fresh fruit such as berries, peaches, kiwi, and pineapple
Prep time: 6 hours
Method:
In a blender, mix in milk, yogurt, and fruit and blend till smooth.
Pour the mixture into 14, 80 ml ice-pop moulds and insert anice cream stick into each pop.
Freeze pops for about 6 hours or until firm.
Serving Size: 1 pop
Nutritional value per serving:

Calories 78
Cholesterol 2 mg
Sodium 52 mg
Carbohydrates 16 g(2 g fiber)
Protein 4 g

Watermelon-Tea Snow Cones


1. When you’re home from the sweltering weather and need a sweet escape from the heat in your body right after, this one is your answer!
2. An unusual combination of antioxidant-rich watermelon and herbal tea that tastes likeheaven in a cup.

Ingredients
1.2/3 cup water
2.1/3 cup fresh mint leaves or 2 small sprigs fresh rosemary
3.3 bags herbal tea
4.3 tablespoons sugar substitute* equivalent to 3 tablespoons sugar
5.2 cups seeded, cubed watermelon
6.3 cups ice cubes
Prep time: 4-5 hours
Method:
Boil water in a small pan and add mint or rosemary to it. Simmer, uncovered, for 2 minutes.
Remove from heat and add in the tea bags; cover and let it absorb the flavors for 4 minutes.
Strain mixture through a sieve and squeeze the tea bags against the sieve bags to drain all liquid; discard tea bags and mint or rosemary.

Let tea stand about 30 minutes or until cooled to room temperature. Stir in sugar till it dissolves.
Blend the watermelon in a blender until smooth and then add the pureeto the tea mixture. Cover and chill for 4 hours.

Pour the watermelon mixture in blender. With blender running, add each ice cube one after the other through the hole in the lid; blend until the mixture is slushy. Serve immediately.
Number of servings: 4
Serving Size: ½ cup
Nutritional value per serving:

Calories 28
Sodium 1 mg
Carbohydrates 15 g

Golden Pineapple Sorbet


1. Fruity perfection is the name of this one.
2. A low carb, Vitamin C enriched combination of fresh pineapple and zesty lemon that is perfect for late morning cravings.

Ingredients
1.1 large whole fresh pineapple
2.1/4 cup fresh lime juice
3.1/4 cup granulated sugar
Prep time: 4-5 hours
Method:
Cut up the pineapple and discard the core.
In a blender, put in the chopped pineappleand stir in the lime juice and sugar. Blend for 2 minutes or until mixture is completely smooth.
Press the mixture through a strainer; you should have about 3 cups puree.
Transfer mixture to the freezer and allow to ripen and freeze for 4 hours.
To serve, scoop into a bowl.
Number of servings: 8
Serving Size: ½ cup
Nutritional value per serving:

1. Fruity perfection is the name of this one.
2. A low carb, Vitamin C enriched combination of fresh pineapple and zesty lemon that is perfect for late morning cravings

Ingredients
1. 1 large whole fresh pineapple
2. 1/4 cup fresh lime juice
3. 1/4 cup granulated sugar
Prep time: 4-5 hours
Method:
Cut up the pineapple and discard the core.

In a blender, put in the chopped pineapple and stir in the lime juice and sugar. Blend for 2 minutes or until mixture is completely smooth.
Press the mixture through a strainer; you should have about 3 cups puree.
Transfer mixture to the freezer and allow to ripen and freeze for 4 hours.
To serve, scoop into a bowl.
Number of servings: 8
Serving Size: ½ cup
Nutritional value per serving:

Calories 49
Sodium 2 mg
Carbohydrates 12 g Carb.(1 g fiber,11 g sugars)

Banana chocolate ice cream

1. The age-old combination of banana and chocolate is a hit for a reason. To know why, try this recipe.
2. Low in saturated fat, this healthy ice cream recipe will bode well with your diabetes management efforts.
Ingredients
1. 2 medium bananas
2. 1/3 cup fat-free milk
3. 2 Tbsp cocoa powder
4. 1 cup fat-free whipped topping
Prep time: 3 hours
Method:
Peel bananas and slice into 1/4-inch coins. Put them in a bowl and freeze for a minimum of 2 hours.
Once they are frozen, add them to a blender along with milk and cocoa powder and blend until smooth.
Fold in the whipped topping.
Place the mix in a box and freeze for a minimum of 30 minutes.
Scoop into 1/2-cup scoops to serve.
Number of servings: 5
Serving Size: ½ cup
Nutritional value per serving:

Calories 80
Sodium 15 mg
Carbohydrates 18 mg
Sugars 9 g
Protein 2 g
Fat 0.5 g
Saturated fat 0.2 g
Fiber 2 g
Potassium 250 mg

Blackcurrant and raspberry ice cream


1. Add a hint of tang to your post-dinner diabetes diet menu with this blackcurrant and raspberry ice cream.
2. Get your dose of vitamin C and antioxidants in one delicious scoop.

Ingredients
1.600ml unsweetened soya milk
2. A few drops vanilla extract
3. 1 tbsp cornflour
4. 4 egg yolks
5. 2 tbsp icing sugar
6. 300g can blackcurrants, drained
7. 200g frozen raspberries
Prep time: About3 hours
Method:
Mix the milk with vanilla extract and pour into a medium pan. Boil.
In a bowl, whisk together the egg yolks, cornflour, and icing sugar.
Stir the milk in the cornflour mixture, then return to the pan. Put it on low heat and cook until the mixture thickens. Avoid bring to a boil because the mixture will curdle.

Let it cool and then add the blackcurrants and raspberries
Transfer to a freezer proof container.
Freeze for 2 hours. Use a fork to remove the ice crystals. Return to the freezer and freeze until solid. When you are serving, take it out of the freezer 5-10 minutes before.
Number of servings:4
Serving Size: 313 g
Nutritional value per serving:

Calories 184
Sodium 15 mg
Carbohydrates 17.3 mg
Sugars 13.5 g
Protein 8 g
Fat 8.2 g
Saturated fat 2 g
Fiber 4.5 g

Honey-Apricot Frozen Yogurt


1. Now you might argue that ice cream isn’t exactly a mid-day snack. So what do you do when you want something cold in the afternoons? Have some frozen yogurt!
2. Perfect epitome of Prediabetes Diet,presenting to youa low fat, low calorie frozen dessert.

Ingredients
1.3 cups pitted and finely chopped fresh apricots or nectarines
2.1 litre of vanilla low-fat yogurt
3.2 tablespoons honey
4.Sliced fresh apricots or nectarines (optional)
Prep time: 6 hours
Method:
Mix half of the chopped nectarines or apricots, the yogurt, and honey in a food processor and process until smooth.
Pour into a freezer container. Add in remaining chopped apricots or nectarines and mix. Let it freeze about 4 hours or until just firm, and stir ever once in a while so mixture freezes evenly.
Chill the mixer bowl for a heavy, stand electric mixer. Spoon the frozen mixture into the bowl.
Beat with a heavy, stand electric mixer on medium speed until slightly fluffy. The trick is to begin slowly and gradually turn up the speed. Return mixture to freezer container. Cover and freeze about 6 hours or until firm.
Let frozen yogurt sit at room temperature for 20 minutes before serving.
Number of servings: 12
Serving Size: ½ cup
Nutritional value per serving:

Calories 93
Sodium 50 mg
Carbohydrates 18 g(1 g fiber,6 g sugars)
Protein 4 g
Fat 1 g(1 g sat. fat)
Cholesterol 4 mg

Serving quantities in each recipe is within the safe amount for the Type 2 diabetes diet. Any more, and it can slide over onto the unhealthy side. Nevertheless, next time, a craving for ice cream comes calling, you know what to do! Which of these recipes are you adding to your dessert repertoire? We’d love to know!

7 Snack Choices for Diabetes Control

Salad

You might be taking your diabetes seriously. You might be taking all the necessary precautions, but you are exposed to a trap that catches you unawares!

It has been found that people with diabetes, even those who are well aware of the dos and don’ts, yield to temptations when it comes to a tasty snack. And, this plays a spoilsport. All the effort put in to control diabetes goes down the drain with unhealthy snack choices.

Can healthy foods ever be tasty?

Healthy, and tasty – sometimes these words sound like an oxymoron. Can healthy food ever be tasty? Can tasty food be nutritious?
Looks like until we have had that salty fry followed by a guilt trip, our snack is not complete. Here is the low-down on why people opt for unhealthy snacks:

• They think that eating healthy is expensive
• Healthy foods do not satisfy appetite.
• It is difficult to find healthy snack options outside
• People think they can eat the snack, double up the exercise and compensate
• They cannot control their temptation.

It’s time to bid goodbye to excess salt, trans fats, and weight gain. It’s time to have snacks that are healthy and tasty too! Tune yourself for that. Colorful, crackling packs of fries tempt you to indulge, but are they worth it? Ask yourself if the hunger is psychological or does your body really need it.

Oftentimes, urge is psychological and if you do not recognize it, it can be a dangerous trap. You are putting yourself at a risk. Excess salt, trans fats, and excess carbohydrates in unhealthy snacks lead to weight gain, high blood sugar levels, and cardiovascular risks.

If you are really hungry and have that urge to gorge on something tangy or spicy, opt for healthy snacks.

Healthy and Tasty Snack Choices

1. A healthy snack should balance your sugar levels, provide energy, and of course, be tasty.
2. Fruits, vegetables, and nuts are good snack options that you can munch away without guilt.
3. Granola bars, protein bars, seed puddings, and veggie wraps are good outdoor snack options.
4. Salads with vegetables, fruits, and berries are good sources of vitamins and minerals. A dash of pepper, cinnamon, and other spices gives extra taste.
5. Roasted peanuts, chickpeas, and peas with a dash of red chili are nutritious, tasty, and addictive!
6. Smoothies, and home-made chocolate bars with berries and nuts satisfy your sweet tooth, but don’t increase blood sugar levels.
7. Cucumber sandwiches, ladoo with dates and nuts, vegetable chaats, and egg sandwiches are great options for kids.

Stay tuned for some quick, and healthy snack recipes that are good for your diabetes control!

Refreshing Summer Recipes For Diabetes Patients

Fish Curry

Come summer and the sun shines like there is no tomorrow. Between enjoying the bright and warm summery days at the beach, at barbecue parties, and rooftop restaurants, it is essential to not forget to dole out a little extra care to your disease. The rising mercury can throw off your diabetes routine and send your sugar levels plummeting down,before you see it coming.Certain associated complications such as damage to blood vessels hinders with your body’s ability to cool down, so the possibility that you will feel the heat and suffer from exhaustion is higher. And it’s the same with dehydration as well. You will end up squeezing out more water than you can possibly imagine, raising your blood glucose levels, and thereby intensify urination, causing more dehydration. It’s like a vicious cycle if you ask us.Diuretics can be your best friend in times like these. And did we mention, extreme heat can also short circuit your body’s mechanism of using insulin, shooting it into spaz mode? Testing often and then changing up your doses of insulin will help reign in the control. Talk to your diabetes doctor about other precautions you might have to take.

Amongst other things you can do to yank your body out of its depressive dehydration are:
1. Back it up with fresh fruit. Think oranges, kiwis, pears, berries, apricots, and apples.
2. Buddy up with your water bottle.
3. Bring out ‘em carbs. No, they aren’t necessarily bad. Where do you think most of your energy comes from? Try some low-fat Greek yogurt, peas, broccoli, and nuts.
4. Amp up on the vitamins and antioxidants with peaches and squash.

Below are some recipes that can help you with your healthgoals while you enjoy your summer full-fledged! The quantities mentioned in the recipes per serving are generally healthy, and any more than that could affect your diabetes management.

Chicken Fettuccine Alfredo with Summer Vegetables

1. This one’s for your cheat days. While it is tossed with cheese, it is a much healthier alternative to regular pasta.
2. Eating vegetables that are in season translates to eating right. These summer vegetables will fall right in place with your prediabetes diet.

Ingredients
1. 170 grams choppedgreen beans
2. 1 yellow summer squash, sliced
3. 125 grams whole wheat linguine
4. Non-stick cooking spray
5. 1 small skinless, boneless chicken breast half (14 gms), cut into 1-inch pieces
6. 2 tbps fat-free milk
7. ½ cupof Italian cheese and herb-flavoured cream cheese sauce
8. Crushed black pepper

Prep time: 10 minutes | Cook time: 15 minutes

Method:
In a pan of boiling water, put green beans and cook for 6 minutes. Add squash and pasta3 minutes into cooking the beans. Drain the water and return the pasta, green beans, and squash to hot pan.

Coat a skillet with cooking spray and turn on the heat to medium-high.

Put in the chicken and cook for 4 to 6 minutes or until chicken is no longer pink, and stir often. Reduce the heat to a lower temperature and mix in the cream cheese sauce and milk. Stir it occasionally and cook just until it is hot through and through.

Add chicken mix to linguine mix and toss the mixture. Sprinkle with pepper and serve.

Number of servings:2

Serving Size: 2 cups
Nutritional value per serving:

Calories 390
Fat 13g(6g sat.fat)
Cholesterol 79 mg
Sodium 536 mg
Carbohydrates 45 g(9 g fiber,6 g sugars)
Protein 27 g

Strawberry Beet Salad

1. If you feel like keeping off the regular food, courtesy the sweltering temperatures, this salad will be your go-to!
2. The beets prevent oxidative stress-induced changes and increase insulin sensitivity.Your body will thank you for this.

Ingredients
1. 3 cups cold roasted or cooked red beetscut into cubes
2. 1/4 cup orange juice
3. 2 tbsps olive oil
4. 1/4 tsp kosher salt
5. 6 cups fresh arugula
6. 1/8 tsp black pepper
7. 2 cups fresh strawberries cut into quarters
8. 28 gms crumbled goat cheese
9. 1/4 cup almonds, roasted and sliced
Prep time: 10 minutes | Cook time: 10 minutes

Method:
Put beets in a medium bowl minus any liquid. Take a closed jar andmix any left-over beet liquid, kosher salt, orange juice, oil, and pepper. Shake the jar to properlycoat the salad. Pour the dressing over beets.
In a large serving platter, line the base with the arugula.
Pour the dressing onto the arugula and toss well. Add strawberries and goat cheese on top and garnish with almondsbefore serving.
Number of servings: 6
Serving Size: ¾ cup

Nutritional value per serving:

Calories 133
Fat 8 g(2 g sat.fat)
Cholesterol 4 mg
Sodium 165 mg
Carbohydrates 13 g(4 g fiber,8 g sugars)
Protein 4 g

Green Goddess Dip with Crudites

1. If a healthy snack is on your mind, this one is sure to bowl you over and will serve as a perfect platter for those little meet-ups too!
2. This light and herby recipe will bode well with your diabetic menu and give you your dose of Vitamin A and C

Ingredients
1.¼ cup packed fresh parsley leaves
2.¼ cup fresh tarragon leaves
3.¼ cup light sour cream
4.¼ cup snipped fresh chives
5.¼ cup reduced-fat mayonnaise
6.½ avocado, seeded and peeled
7.3 anchovy fillets, blotted dry
8.1½ tbsp white-wine vinegar
9.1 tbsp fat-free milk
10.1 tsp finely shredded lemon peel
11.½ tsp black pepper

6 cups assorted veggies (such as celery,cucumber, carrots, radishes, sweet peppers, blanched green beans, and/or broccoli)
Prep time: 20 minutes | Cook time: 50 minutes
Method:
In a food processor, combine all the ingredients except the assorted veggies and process until smooth.
Transfer to a serving bowl and chill between 30 minutes – 2 days. Serve with assorted vegetable pieces.
Number of servings: 6
Serving Size: 2⅓ tbsp dip and 1 cup vegetable pieces each
Nutritional value per serving:

Calories 101
Fat 6 g(1 g sat.fat)
Cholesterol 8 mg
Sodium 197 mg
Carbohydrates 13 g
Protein 2 g
Fiber 3 g
Folate 45 mcg
Sugars 4 g
Vitamin C 22 g
Calcium 63 mg
Potassium 396 mg
Iron 1 mg

Chana Dal Pancakes

1. There is truly nothing like Indian food. This one falls in the category of comfort food, just right for the nights when you come home exhausted.
2. The low glycemic index of chana dal is highly prized and perfect for diabetes treatment!

Ingredients
1.1/2 cup soaked chana dal
2.1/2 cup trimmed fenugreek leaves
3.1/2 cup trimmed spinach
4.1/2 cup grated carrot
5.4 to 6 curry leaves trimmed
6.1 tbsp low fat yoghurt
7.1 sachet fruit salt
8.1 tsp grated ginger
9.1 to 2 green chillies, chopped
10.Salt to taste
11.1 tsp oil for cooking

Prep time: 10 minutes | Cook time: 15 minutes

Method
Grind the chana dal till it forms a coarse paste. Add some water if necessary.
Mix the spinach, fenugreek leaves, carrot, ginger, curry leaves, green chillies and salt.
Prior to serving, add the fruit salt along with the yoghurt and mix it till properly combined.
Make 4 portions of the batter. Spread each on a non-stick pan to make a pancake of a diameter of 125 mm.
Let it cook with the heat turned down until both sides are golden brown. Pour a little oil if required. Serve hot.
Number of servings: 4
Serving Size: 1
Nutritional value per serving:

Calories 98
Fat 2.5g
Cholesterol 14.1 g
Calcium 45.4 mg
Iron 1.4 mg
Folic Acid 42.3 mcg
Vitamin A 801.8 mcg
Vitamin C 4.8 mg
Fibre 0.5 mcg
Protein 4.8 g

Indian Curry Fish


1. Fish that tastes just like summer!
2. Up your protein intake with this beautifully flavoured ethnic dish.

Ingredients
1. 113 g frozen or fresh skinless tilapia fillets, approximately 1/2 inch thick
2. 1/4 tsp salt
3. 1/4 tsp ground black pepper
4. 1 tbsp olive oil
5. 2 cups pea pods
6. 2 cups cherry tomatoes, cut into half
7. 1 tbsp trimmed fresh cilantro
8. 1 tsp curry powder
9. 1/2 tsp garam masala
10. 1 1/3 cups lentils, cooked
11. Fresh cilantro leaves (optional)
Prep time: 15 minutes | Cook time: 20 minutes
Method:
Preheat oven to 450 °F. Layera shallow baking pan with foil.Brush oil on it to grease and set aside. If the fish is frozen, thaw it, then rinse and pat dry. Sprinkle salt and pepper on it.
Arrange fish in a single layer in the prepped baking pan. Wrap the thin edges under and bake without covering, for 4-8 minutes. If the fish flakes easily with a fork, it is done.
In a large pan, pour in olive oil and turn the knob over medium-high. Add tomatoes and pea pods; reduce heat to medium. Cook for 2- 4 minutes or until vegetables are tender. Stir occasionally.
To serve, mix half of the cilantro, garam masala, and curry powderinto the vegetable mixture. Stir the remaining half cilantro, curry powder, and garam masala into the cooked lentils. Put the lentil and vegetable mixture in a plate and top with fish. Sprinkle with cilantro leaves.
Number of servings: 4
Serving Size: 1 fillet, 1/2 cup vegetables, 1/3 cup lentils per serving
Nutritional value per serving:

Calories 283
Fat 8 g(2 g sat.fat)
Cholesterol 4 mg
Sodium 165 mg
Carbohydrates 13 g(4 g fiber,8 g sugars)
Protein 4 gm